Go to the gym.
Go for a walk.
Skip dessert.
Grab an apple instead of party mix.
A recent poll showed that only 59% of people stick to their health and fitness goals! Start incorporating simple steps into your daily routine RIGHT NOW! A healthy lifestyle is an on-going progress – start with easy things and then keep working to add more things into your routine. Goals don’t have to start on a certain date or time – why wait? START NOW!
Need a last minute gift? What about a gym membership? You are helping not insulting by giving someone the gift of health!
Every new years there 1000’s of resolutions made to get healthy – you can help save someone’s life by helping them keep those resolutions!
Dont be worried about hurting someone’s feelings – you are truly helping them in the long run!
And if you don’t know where to start once you’re in the gym? Email maketimeforfit@gmail.com to get a personalized workout plan tailored to your goals! GET moving in 2015!
Ever have the feeling no matter what you do, you aren’t getting the results you want? Maybe it’s time to take a look at your routine and see if there are things you can change.
Isolating small muscle groups – Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
Too much cardio can be an issue with many women who are not as comfortable lifting weights or fear they will get too bulky. I promise you; you won’t get too bulky, you need a ton more testosterone and if you aren’t supplementing that – don’t worry.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.
Try super settings moves or adding jump rope, jump squats or a cardio boost between sets.
Try doing full body moves that work both and small muscle groups. Ex. Lunge with over head press, step ups with lateral raise.
For added difficulty try adjusting your balance – the smaller the the base the more challenging the move.
Happy December! It’s that time of year where cookies, cakes, pies and any and everything you could ever want is available. It is the most tempting time of the year that can result in a weight gain, on average, of 8-10 pounds.
With the holidays come parties, cocktails and family commitments that prevent you from sticking to your gym schedule and your daily eating routine. Here are a few tips to help keep you from adding to your waist line during the holidays!
Good luck this holiday season! Remember your summer-time body is made in the winter! You can make it through the holidays without any set backs as long as you stick to your plans and keep moving!
No matter how many times it’s proven that breakfast is important to a healthy lifestyle, people still continually skip it.
If the choice to have breakfast or not the answer is ALWAYS have breakfast.
Now WHAT to have can be up for debate. It is very beneficial for your body, mind and muscles to start off the day with protein. Whether you exercise regularly or just with getting older protein is so important for building muscles and for older folks maintain muscle mass in general! Plus it helps you feel fuller longer and gives you the fuel boost to start the day!
Studies have shown that high protein breakfasts can be linked to weight-loss since you feel fuller long you have less desire to eat carelessly throughout the day.
Here are some high protein breakfast ideas:
Everyone is at a different place in life and same goes for fitness – everyone is at a different place. Everyone has struggles and successes so when you see someone that is where you want to be, before you take even a second to get discouraged – know that someone is looking at you, wishing they were where you are. STOP COMPETING – just try to get better than YOU were yesterday.
Take pictures, take measurements, keep a fitness journal and track YOUR journey. Scales can be very misleading so ditch the scale and look in the mirror – that’s your competition.
With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪
So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!
There’s always time to make to for fit!
Go O’s and Redskins!
There are many studies showing a direct correlation between happiness and physical activity. Here are some facts about physical activity.
Exercise has many many positive side effects – do yourself a favor and get moving!
NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!
When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!
I made these brownies and they were super easy and delicious!
Remember living a healthy lifestyle doesn’t have to boring and plain! Learn to make your food and desserts! Now just dont go and eat the entire pan!
For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!
This question is tossed around all the time. Often times you here females say they want to lose weight but are scared to lift weights because they fear they will get “too big.”
Females don’t produce the same testosterone levels as men so you can lift and lift but it’s damn near impossible for you to bulk up like a huge bodybuilder. So from now on don’t even allow yourself to think that!
Plain and simple: the more muscle you have the faster your metabolism works in a resting state.
Therefore the more muscle mass you have the more calories you burn in a day at a resting heart rate.
Example: Man A and Man B weigh 175. Man A has 10% body fat, Man B 30% body fat. Man A has less body fat (more muscle) will burn more calories naturally in a resting state than Man B with more body fat (less muscle). Dont worry about the number on the scale – worry about your body fat and lean muscle mass.
Ok–youre not feeling it… here’s another example
Take a look at this picture:
A pound of muscle is a lot smaller than a pound of fat – even if you aren’t losing “weight” you can (and will) change your body through gaining muscle!
Focus on FAT LOSS and not weight loss. You may or may not lose a few pounds, but gaining lean muscle and losing body fat will definitely result in you liking what you see in the mirror!
Keep your head up 🙆☝and stop looking👀👀 down at the scale!
Look in the mirror and see how your clothes fit :):)💪👊
maketimeforfit 